These are Past WODs by Date
Warm Up
800m run
15 Burpees
Move under the clock to weight for further directions.
Stretch as you wait.
Get Loose.
Get Ready.
Del Campo Fight Gone Bad
3 Rounds:
1 min Push Press (count every rep)
1 min Box Jumps (count every rep)
1 min SDLHP (count every rep)
1 min Jump Rope (every 10 reps is 1)
1 min Ball Slams (count every rep)
1 min Rest
Warm Up
1200m Run
Del Campo Fight Gone Bad
Rules:
| Male | Female | |||||
| Exercise | Weight | Exercise | Weight | |||
| Push Press | 65 lbs | Push Press | 45 lbs | |||
| Box Jump | 24″ Box | Box Jump | 24″ Box | |||
| SDLHP | 26 Kg | SDLHP | 20 kg | |||
| Jump Rope | Body Weight | Jump Rope | Body Weight | |||
| Throw Downs | 20 lbs. | Throw Downs | 16 lbs. | |||
| Rules: | ||||||
| Push Press – Elbows must lock over head, ears showing in front of arms. | ||||||
| Box Jump – Each jump should land both feet all the way on box. | ||||||
| Once on box a student must straighten the legs until knees are locked out. | ||||||
| Student must step down to complete the rep. No one is allowed to hold the box in place. | ||||||
| SDLHP (standing deadlift high pull)- A student must pull the bell with 2 hands all the | ||||||
| way up to touch the chin, knees locked out. The bell must touch the the ground to | ||||||
| complete a rep. | ||||||
| Jump Rope– 10 revolutions equals a repetition | ||||||
| Throw Downs– Ball must come to Forhead height and back down to the ground. Back | ||||||
| must be vertical when ball is overhead. Legs must lock out at the top | ||||||
| Scoring | ||||||
| 360 – 6 | ||||||
| 300 – 5 | ||||||
| 240 – 4 | ||||||
| 180 – 3 | ||||||
| 120- 2 | ||||||
| 60 – 1 | ||||||
| Below 60 -0 | ||||||
Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 Kettle Swings
Mats
Ladders
20 Yard Sprints
on the minute
every minute
for 20 minutes
Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m run
Thrusters 3×15
Front Squat 5×5
WOD – “Tiffany”
1 Round
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat
Core
3×30 sec
Back Extensions
Knee Ups
Russian Twists
Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Clean
5 Pull Ups
Mats
Ladders
Tuck Jumps 3×10
WOD
5 Rounds:
300m
50 Push Ups
Warm Up
2 rounds:
400m
15 Push Ups
Gorilla / Crab Walk
20 Sit Ups
American Swings 3×20
Snatch 4×5
WOD – “Susan”
Ball Slams 1×100
Core
Lunge and Twist x 4
Warm Up
5 min. AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups
Burgeners x2
Push Press 5×5
WOD – “Rebecca”
21-15-9
Snatch Balance
Wall Ball
Ball Slam
Thruster
Core
Back Extensions 3×50
Warm Up
2 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions
Mats
Ladders
Depth Jumps 5 x10
WOD
5 Rounds:
300m Sprint
Air Squats 50, 40, 30, 20, 10
Flexibility Training
Warm Up
25 Burpees
300m Sprint
High Knee Pulls/ Lunge
Hang Clean and Jerk 3×10
Back Squat 5×5
WOD – Quinn
3 Rounds:
400m
50 Sit Ups
50 Back Extensions
Core
Hollow Rock 3x30sec
Warm Up
3 Rounds:
Lunge with a Twist ><
10 Burpees
10 Push Press
10 Back Extensions
Mats
Ladders
Split Jumps 5×5 for Height
WOD – Sprint
40 meter Sprint
On the Minute
Every Minute
for 25 Minutes
Crossfit Del Campo 